The plank exercise is one of the common used physical exercises to strengthen the core or the set of muscles responsible for our balance. Because this muscle also helps in postural fitness of the torso during any movement, it is essential to strengthening it to decrease the risk of injury.
Also, working in this region helps to improve performance during physical exercises. It is because the stabilizing muscles of the pelvis and hip can demand more of the body when this part is strengthen.
Benefits Of Plank Exercise
This type of exercise strengthens, tones, and defines the abdominal, back, and shoulder muscles. It makes the person better able to perform a push in the gym or even the day-to-day activities, such as when moving or carrying extra weight.
The plank exercise presents a series of variations that allow the person to train the muscles at different intensities. For this reason, it is interesting to vary the movement by making a board, frontal, or lateral.
Who Can Do Plank Exercise?
People who are sedentary and who are starting (or starting over) in the world of physical exercises can do the plank exercise, but it is necessary to take it easy and intensify the training gradually.
It is essential to have the guidance of a physical education professional if the student has a problem with a herniated disc or shoulder pain.
The practice depends on the time, the lifestyle, and the conditioning of the student. In some cases, you need to improve your posture.
It is important not to exercise tired or poorly fed. Heavy training and planking afterward are also not recommended. Look for a physical education professional to assess and guide your activity.
Best Plank Exercises
1. Traditional Planks
Even if you make the other variations, keep using the traditional board in your workout.
Lie on your stomach and lean on your elbows and your toes. The shoulders need to align at the elbows, and the hip can neither come down nor stand too high and should remain aligned with the body. Hold the contracted abdomen for at least 30 seconds. Do three reps.
2. Side Planks
On the side, join legs and extend knees, support the elbow towards the shoulder. Put your free hand on the waist. Once done, lift the hip sideways and hold the position with the abdomen contracted for 30 seconds. Do three sets.
3. Hip Lifting
Stand on your stomach with your arms at your shoulders and your hands and toes resting on the floor. Climb up the body, forming a straight line from head to ankles, and hold for 10 seconds. Throw the hips up (the body should form an inverted V), lower and repeat for 60 to 90 seconds.